March 2–8, 2013: Days 27–33, Bike, Run, Strength, Run, Bike, Run, Strength, Rest

March 2–8, 2013: Days 27–33, Bike, Run, Strength, Run, Bike, Run, Strength, Rest

The last time I published a similarly titled post I was letting you know about an injury and my upcoming span of off days. Not this time. That is, no injuries here! I’m just taking these days off blogging about my adventures. Thus, please find my plan below for days 27 through 33 out of 56 of Hal Higdon’s 10K Novice Program.

Time: Varied

Shoes: Brooks Ravenna 3

Music: Varied

  • March 2, Day 27: Bike (recumbent): 50 minutes
  • March 3, Day 28: Run (elliptical): 60 minutes
  • March 4, Day 29: Strength
  • March 5, Day 30: Run (elliptical): 45 minutes
  • March 6, Day 31: Bike (recumbent): 40 minutes
  • March 7, Day 32: Run (elliptical): 30 minutes + Strength
  • March 8, Day 33: Off

Oh, and I’ll most likely be doing some recreational swimming as well. And, of course, things might change a bit especially days 27 and 32. See you next Saturday, March 9!!! :-D

February 28, 2013: Day 25, Strength

Strength

This was day 25 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run, which I used as my warmup, and strengthening.

Time: Afternoon

Shoes: Brooks Ravenna 3

Music: Workout III playlist

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever 45° Leg Press (plate loaded): 10 reps @ 95 pounds
  2. Lever Lying Leg Curl: 11 reps @ 70 pounds
  3. Lever Standing Calf Raise (plate loaded): 16 reps @ 15 pounds
  4. Lever Seated Row: 14 reps @ 100 pounds
  5. Lever Bench Press: 11 reps @ 80 pounds
  6. Lever Lateral Raise: 14 reps @ 65 pounds
  7. Barbell Curl: 9 reps @ 50 pounds
  8. Cable Pushdown: 13 reps @ 30 pounds
  9. Sit-up: 13 reps
  10. Hyperextension: 16 reps

Note: Running for 30 minutes, then lifting weights directly afterwards is quite the challenge. But, I survived. And, as Friedrich Nietzsche said, “That which does not kill us makes us stronger.” ;-)

February 25, 2013: Day 22, Strength

Strength

This was day 22 out of 56 of Hal Higdon’s 10K Novice Program which called for stretching and strengthening.

Time: Evening

Shoes: Brooks Ravenna 3

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever 45° Leg Press (plate loaded): 14 reps @ 90 pounds
  2. Lever Lying Leg Curl: 10 reps @ 70 pounds
  3. Lever Standing Calf Raise (plate loaded): 12 reps @ 15 pounds
  4. Lever Seated Row: 16 reps @ 95 pounds
  5. Lever Bench Press: 12 reps @ 80 pounds
  6. Lever Lateral Raise: 13 reps @ 65 pounds
  7. Barbell Curl: 9 reps @ 50 pounds
  8. Cable Pushdown: 12 reps @ 30 pounds
  9. Sit-up (arms-crossed): 16 reps
  10. Hyperextension: 16 reps

Note: Maybe it was the full moon, but I was on fire tonight! :-D

February 21, 2013: Day 18, Strength

Strength

This was day 18 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run, which I did this morning, and strengthening.

Time: Evening

Shoes: Brooks Ravenna 3

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever 45° Leg Press (plate loaded): 10 reps @ 90 pounds
  2. Lever Lying Leg Curl: 14 reps @ 65 pounds
  3. Lever Standing Calf Raise (plate loaded): 14 reps @ 10 pounds
  4. Lever Seated Row: 13 reps @ 95 pounds
  5. Lever Bench Press: 14 reps @ 75 pounds
  6. Lever Lateral Raise: 15 reps @ 60 pounds
  7. Barbell Curl: 8 reps @ 50 pounds
  8. Cable Pushdown: 12 reps @ 30 pounds
  9. Sit-up (arms-crossed): 15 reps
  10. Hyperextension: 14 reps

Note: Switched out Lever Seated Leg Press for Lever 45° Leg Press (plate loaded) and Crunch for Sit-up (arms-crossed). Beyond that, all I gotta say is things are going exceptionally well these days! :-D

February 18, 2013: Day 15, Strength

Strength

This was day 15 out of 56 of Hal Higdon’s 10K Novice Program which called for stretching and strengthening.

Time: Evening

Shoes: Brooks Ravenna 3

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever Seated Leg Press: 8 reps @ 210 pounds
  2. Lever Lying Leg Curl: 12 reps @ 65 pounds
  3. Lever Standing Calf Raise (plate loaded): 18 reps @ 0 pounds
  4. Lever Seated Row: 15 reps @ 90 pounds
  5. Lever Bench Press: 13 reps @ 75 pounds
  6. Lever Lateral Raise: 11 reps @ 60 pounds
  7. Barbell Curl: 15 reps @ 40 pounds
  8. Cable Pushdown: 12 reps @ 30 pounds
  9. Crunch: 33 reps
  10. Hyperextension: 8 reps

Note: Replaced the Standing Calf Raise with the Lever Standing Calf Raise (plate loaded) because I think my lower back can take it now. Also replaced the Barbell Upright Row with the Lever Lateral Raise due to an old cycling injury in my right wrist threatening to rear its ugly head. Thankfully I believe I caught it in time. Thus, it’s day 15 of Hal’s program and I’m still injury-free and feeling good!!!

February 14, 2013: Day 11, Strength

Strength

This was day 11 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run, which I did this morning, and strengthening.

Time: Evening

Shoes: Brooks Ravenna 3

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever Seated Leg Press: 14 reps @ 210 pounds
  2. Lever Lying Leg Curl: 12 reps @ 65 pounds
  3. Standing Calf Raise: 21 reps @ 18 pounds
  4. Lever Seated Row: 14 reps @ 85 pounds
  5. Lever Bench Press: 13 reps @ 75 pounds
  6. Barbell Upright Row: 13 reps @ 40 pounds
  7. Barbell Curl: 13 reps @ 40 pounds
  8. Cable Pushdown: 11 reps @ 30 pounds
  9. Crunch: 32 reps
  10. Hyperextension: 16 reps

Note: Felt good, felt strong!

February 11, 2013: Day 8, Strength

Strength

This was day eight out of 56 of Hal Higdon’s 10K Novice Program which called for stretching and strengthening.

Time: Morning

Shoes: Brooks Ravenna 3

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever Seated Leg Press: 8 reps @ 210 pounds
  2. Lever Lying Leg Curl: 14 reps @ 60 pounds
  3. Standing Calf Raise: 20 reps @ 12 pounds
  4. Lever Seated Row: 16 reps @ 80 pounds
  5. Lever Bench Press: 13 reps @ 75 pounds
  6. Barbell Upright Row: 10 reps @ 40 pounds
  7. Barbell Curl: 11 reps @ 40 pounds
  8. Cable Pushdown: 11 reps @ 30 pounds
  9. Crunch: 30 reps
  10. Hyperextension: 14 reps

Note: Except for the Lever Seated Leg Press, felt good, felt strong!

Think different.

Think different

As previously mentioned, I woke up this past Tuesday with an achy lower back—actually if I move wrong it feels like someone stabbed me with a knife! What did I do to cause this you may ask?

I’ve had lower back issues since my early teens brought on by a whole host of things such as my right femur being 1.5 inches shorter than my left, playing Evel Knievel with both bicycles and motorcycles, getting my back crushed while playing “smear the queer” (yeah, I know but what can I say, that’s what we called it!), and on and on and on.

But, I haven’t had any lower back pain for the last six months until now. So, what did I do this time to cause it? My best guess is I changed from mild-mannered crunches to harsher (for me) sit-ups, a lower back protective lever seated row to a lower back involved cable seated row, and added rowing as well as a back crushing (again, for me) lever standing calf raise (plate loaded), all at pretty much the same time. Thus, as my theory goes, my back just couldn’t take it!

So, what to do? Well, my first inclination has always been to rest and wait the typical 7—14 days for it to completely go away. But, this time I decided to think different. Yes, that’s AppleTalk (I’m on a roll today!) for making a dramatic change from the norm.

Therefore, instead of resting an inordinate amount of time—all the while my body parts decondition—I decided to carry on as usual doing what Hal’s 10K Novice Program suggests—as long as it doesn’t hurt my back any further.

And, guess what? So far so good! Sure, my lower back still hurts if I bend wrong—that’s what ice is for—but overall it’s getting better not worse. Oh, and of course I have switched back, for now, to crunches, the lever seated row, and less harsh calf raises. And yes, I love Apple. :-D

February 7, 2013: Day 4, Strength

Strength

This was day four out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run and strengthening which I did back to back.

Time: Afternoon

Shoes: Brooks Ravenna 3

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever Seated Leg Press: 13 reps @ 210 pounds
  2. Lever Lying Leg Curl: 13 reps @ 60 pounds
  3. Standing Calf Raise: 13 reps @ 12 pounds
  4. Lever Seated Row: 14 reps @ 80 pounds
  5. Lever Bench Press: 12 reps @ 75 pounds
  6. Barbell Upright Row: 8 reps @ 40 pounds
  7. Barbell Curl: 8 reps @ 40 pounds
  8. Cable Pushdown: 11 reps @ 30 pounds
  9. Crunch: 25 reps
  10. Hyperextension: 8 reps

Note: Changed some exercises due to lower back pain I’ve been experiencing since I woke up Tuesday morning. Moreover, I reduced some weights for the same reason. Otherwise, felt good and strong.

February 4, 2013: Day 1, Strength

Strength

This was day one out of 56 of Hal Higdon’s 10K Novice Program which called for stretching and strengthening.

IMPORTANT: As discussed yesterday, for this program, I will be performing all assigned aerobic (cardio) exercises at the gym. That is, when Hal says to run I will use an elliptical and when he says to cross-trian I will pick from a variety of machines such as an ergometer, recumbent, or stepmill.

Time: Morning

Shoes: Brooks Ravenna 3

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever Seated Leg Press: 8 reps @ 230 pounds
  2. Lever Lying Leg Curl: 12 reps @ 60 pounds
  3. Lever Standing Calf Raise (plate loaded): 13 reps @ 12.5 pounds
  4. Cable Straight Back Seated Row: 13 reps @ 85 pounds
  5. Lever Bench Press: 12 reps @ 75 pounds
  6. Barbell Upright Row: 15 reps @ 30 pounds
  7. Barbell Curl: 10 reps @ 40 pounds
  8. Cable Pushdown: 9 reps @ 30 pounds
  9. Sit-up: 12 reps
  10. Hyperextension: 13 reps

Note: Felt a slight twinge in my left shoulder blade on the last Barbell Curl rep. Otherwise, felt good, felt strong.